Coconut Tofu Veggie Bowl (Low FODMAP)
20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4 • Ok to make ahead: Steps 1-3
Crisp green beans, fresh basil, and coconut-crusted tofu blend wonderfully together for a fresh and tasty vegetarian bowl. The coconut influence is mild so don’t be afraid to try these flavors together. Serve with steamed rice or, even better, my Best Coconut Rice. The combination is delicious and the leftovers heat up nicely and taste great too.
Ingredients: Tofu
14-ounce block extra-firm tofu
1 teaspoon Kosher salt
3 tablespoons garlic-infused olive oil (divided)
1/4 cup unsweetened shredded coconut
8 ounces green beans (15 beans is low FODMAP)
1 inch piece of fresh ginger, peeled and chopped
1 bunch basil (1 cup chopped)
1 cup (raw) Jasmine rice, rinsed and cooked in coconut milk in place of water (or make my Best Coconut Rice)
Kosher salt to taste
Ingredients: Sauce
1 & 1/2 tablespoons gluten-free soy sauce (plus more for serving)
1 teaspoon rice vinegar
2 teaspoons brown sugar (light or dark is fine)
Juice of 1/2 lime (cut the other half in wedges for serving)
1/2 - 1 teaspoon red pepper flakes (optional)
Directions
(1) Prepare tofu: Drain one 14-oz. block of extra-firm tofu by putting it on a plate with a folded tea towel or paper towels under and on top of the block, then putting something heavy (I use a cast-iron frying pan) on top. Let sit that way for 30 minutes or more.
(2) Prepare vegetables: Trim ends from green beans and cut into bite-size pieces. Peel a one-inch piece of fresh ginger and coarsely chop. Very coarsely chop basil leaves from 1 bunch of basil to measure one loosely packed cup. Set green beans, ginger, and basil aside.
(3) Make sauce: In a small jar or bowl, combine 1 & 1/2 tablespoons gluten-free soy sauce, 2 teaspoons light or dark brown sugar, 1 teaspoon rice vinegar, 1 tablespoon water, and red pepper flakes (if using). Cut lime in half and squeeze juice from 1/2 into sauce mixture and shake to combine. Set aside. Cut remaining lime half into wedges and set aside for serving.
Make-ahead note: At this point, you can leave the vegetables, tofu, and sauce in the refrigerator until you’re ready to cook.
(4) Season tofu: Once drained, slice the tofu into 1/2 inch thick pieces. Season both sides of each slice lightly with kosher salt.
(5) Cook rice: Per package instructions but substitute coconut milk for 1/2 the water. Or, even better, make my Best Coconut Rice.
(6) Cook fofu: Heat 2 tablespoons garlic-infused olive oil in a large nonstick skillet over medium-high. Arrange drained tofu in the hot pan in a single layer. Cook, undisturbed, until golden brown on the underside, about 4 minutes. Turn over and cook until other sides are golden brown, about 4 more minutes. Sprinkle 1/4 cup unsweetened shredded coconut over tofu and cook, turning often to prevent burning, until tofu is coated and coconut is toasted, about 2 minutes. Transfer to a rimmed baking sheet; season lightly with salt.
(7) Cook vegetables: Heat the remaining 1 tablespoon garlic-infused olive oil over medium-high heat. Add prepared green beans and toss to coat; season lightly with about 1/4 teaspoon salt. Cook, stirring, for about 30 seconds. Reduce heat to medium, and add 1 tablespoon water, and cover the pan. Cook until beans are crisp-tender, about 3 minutes. Uncover the pan and add reserved ginger. Cook, stirring, until fragrant, about 30 seconds. Return tofu to the pan and add reserved sauce. Cook, tossing gently until sauce is nearly evaporated, about 30 seconds.
(8) Finish: Remove from heat, add the chopped basil and gently toss to mix in.
(9) Plate and serve: Divide rice among bowls; top with the vegetables and layer on a slice or two of tofu. Serve with reserved lime wedges and additional gluten-free soy sauce.
Eat and enjoy every bite because you can!
Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted.
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